When it comes to setting goals based on your "purpose", the biggest mistake you could make is being too vague. Jotting down “get into shape” or “lose weight” isn't enough. You need clear, concise (and realistic) goals.

Good Examples:

“Reduce my body fat to "x" percentage"

“Incorporate workouts into my life 3-5 days a week"

“Add an extra 1-2 servings of veggies each day"

“Bring a healthy lunch from home 2-3 days a week instead of eating lunch out each day”

Step 2: Have a Realistic Plan

I talked about igniting the spark by finding purpose and setting a goal. Now what?

As the popular saying goes, “a goal without a plan is just a wish!"

There are a few key elements for making a weight loss plan stick:

Anticipate Obstacles

Think about past goals you've set and the challenges you faced. What prevented you from reaching your full potential? Was it making the time for consistent, quality training? What about poor nutritional habits during the workday, at home, or both?

If you can identify obstacles ahead of time, you can be prepared to overcome them.

Find Solutions

It may not seem like it if you've failed to reach your goals in the past, but trust me: your problems have solutions!

For example, if you tend to make poor food choices when you're on the go, make it a point to educate yourself on healthy restaurant options, or plan ahead and prepare meals/snacks to carry with you.

If time is an issue, start small. Dedicate 15 minutes to a workout every day but do your research on time-efficient routines. If a busy schedule stands in your way, embrace flexibility and structure your workouts to fit your lifestyle.

There are always solutions to your challenges. All it takes is a little thought and planning.

Have a Realistic Timeframe

Do you have a wedding in 2 weeks? Hitting the beach in a month? Prepping for a show in 6 months? Your plan should have an "achieve by" date so you can take the appropriate steps today to get closer to your goal tomorrow.

Step 3: Maximize Your Fat Burn

You have goals, you have a plan. Now you need to take action and make every second count. Most of us are busy and we don't have hours on end to dedicate to workouts.

You should always aim for a full workout. But sometimes it just isn't realistic with a hectic schedule. That isn't an excuse to skip out on a sweat session!

I’ve squeezed in some seriously challenging workouts in 15 minutes or less. How?

I'll pick 5 exercises and create a circuit, performing as many rounds of that circuit as possible in 15 minutes and only taking a 30-second break (max) between each completed round.

When you're weightlifting...

Weight lifting is an important part of a weight loss program.

To maximize the work you're putting into these sessions, limit your rest periods, go a bit lighter and do more reps during your sets. Add in supersets or mini bursts of cardio in-between sets. Doing so keeps your heart rate up!

When you're taking a breather...

If you are going to be taking some mini rest periods throughout a workout, use a timer to help ensure that you’re truly staying within the predetermined rest period range (say 30-60 seconds between sets). Avoid getting sidetracked. No social media, calls, or texts!

Working out for weight loss is all about being efficient and maximizing the time and effort you put into your sweat sessions. You should feel the burn!

Step 4: Find Your Support System

We talked about goal setting, planning and maximizing the time and effort you put into your weight loss. In the last post of this series, I want to address something that is often overlooked in a weight loss journey: support.

I know you may be thinking, “Jen, don’t worry, I’ve got this!”

But I also know that the process is challenging and it can get a bit lonely when you’re working towards a goal on your own.

When I was training for my fitness competition, I made it a point to see my friends on a regular basis. Even if that meant ordering grilled chicken and vegetables at dinner or trading wine for water during happy hour.

I made a lot of sacrifices to achieve my goal but I didn't want to sacrifice time with friends and family. And having them around helped keep me accountable and focused every step of the way.

Support comes in many different forms. Family, friends, workout partners, a significant other...

It's super important to have a support system in place while you work towards your weight loss goal. You’ll feel far less isolated during your journey, less likely to burn out, and those close to you will feel more included (even if their personal fitness goals aren’t aligned with yours).

Because you’ve taken the time to fill them in on how much they mean to you, it’s likely that they will be even more inclined to keep you accountable while you pursue your New Year, New You goals!

By Team Cellucor | Mon, Dec 18, 2017

New Year, New Me: Your Guide to a Better You

Make 2018 your best year yet!

We've got resources to help you improve your health and fitness over the next 365 days.

The Basics

Did you know there are different body types and each one requires a slightly different approach to training and nutrition? Take a minute to identify your body type to tackle your fitness goals with a deeper understanding of how your unique body type responds to diet and exercise.

Have you been winging your trips to the grocery store, picking items off the shelf that you think are "healthy"? If so, you could use some guidance. Take a look at this clean eating grocery guide to make sure you are on the right track and in the right aisles!

You've gone grocery shopping, now it's time to meal prep. If you need some best practices, take a look at this guide for advice on prepping meals that taste great and will get you closer to your fitness goals.

You're working out, eating healthy...but what about your supplement routine? Supplements can enhance the effort you are putting into your training and nutrition. If you're just starting a fitness journey, pre-workout supplements can give you the energy and focus you need to get up and get to the gym.

Read more about how pre-workouts can help you achieve your fitness goals here:

Explore

By Team Cellucor | Wed, Nov 15, 2017

Pre-Workout 101: Everything You Need To Know

Maybe you’re looking for energy and focus to get off the couch and into the gym. Maybe you’re looking to take your gym session, workout class, or at-home training to the next level. What if there were something out there that could help you crush your workouts no matter what your training level or goal? There is.

What is a pre-workout?

On a practical level, pre-workouts are designed to help you increase training volume and intensity so that you can get more from each workout session. In time, those extra reps, sets and minutes spent add up to major gains. When you see your hard work pay off, the more motivation you have to train. And the more you train, the more progress you continue to make.

Who should take pre-workout?

Traditionally, pre-workouts have had a reputation for being exclusive to the highly advanced gym-goer whose sole focus is to get as muscular as possible. But the truth is, pre-workouts can help just about anyone who wants to improve his or her fitness levels–from the beginner all the way to the hardcore gym buff.

Can't I just have coffee or an energy drink before a workout?

Coffee and energy drinks have their place in an active lifestyle. But it's important to note: while you do get an energy boost from a cup of coffee or a standard energy drink, pre-workouts offer additional performance benefits. That’s because most pre-workouts have tailored formulas that enhance physical output for a variety of activities–whether that's deadlifting 500lbs or running a marathon.

In other words, pre-workouts combine specific ingredients in specific doses to give you the biggest bang for your buck–a.k.a they maximize time and effort you put into your workouts.

Energy to perform

You don't just buy a car without checking out the features. You read the fine print to make sure what you're getting is exactly right for your lifestyle. The same goes for choosing a pre-workout.

Before purchasing a pre-workout, you want to examine the label and look for ingredients that support your fitness goal, training level, and so forth.

A few key ingredients to look for in a traditional pre-workout are:

Caffeine: That classic ingredient found in your morning pick-me-up is used to get you energized before your workout. Your C4 pre-workout can have anywhere from 135mg-300mg per serving compared to a coffee or standard energy drink, which falls within the 80mg-150mg range.

CarnoSyn® Beta-Alanine: Your muscles are made up of proteins, and amino acids are the foundations of those proteins. CarnoSyn® Beta-Alanine is a patented amino acid used to help your muscles endure a tough workout. It’ll also give you tingles to tell you “hey, I’m working”.

Creatine Nitrate: You’ve probably heard of it before, but we promise it’s not just for giant shredded weightlifters. Creatine can be found naturally in bone and certain foods and helps to build strength and lean muscle. Creatine Nitrate is a university studied, advanced, and more soluble form of creatine that helps with "pumps".

Arginine Alpha-Ketoglutarate: Arginine Alpha-Ketoglutarate is a precursor to nitric oxide, which promotes nitric oxide production in the body. Ultimately, this helps in achieving pumps.

TeaCrine® (Tetramethyluric acid/Theacrine): TeaCrine® is a non-stimulant source of energy and focus, and it is structurally similar to caffeine. Preliminary human studies indicate that the body does not adapt to it as quickly as it does to caffeine, therefore prolonging the tolerance buildup.

N-Acetyl-L-Tyrosine: N-Acetyl-L-Tyrosine is a more soluble form of L-Tyrosine, which supports the production of noradrenaline and dopamine, in turn supporting mental and cognitive health during stressful activities – such as physical training.

Not all pre-workouts are created equal

There are different levels of pre-workouts thanks to the amount of stimulants found in each serving. In general, pre-workouts can fall into 3 categories:

Level 1: Low/moderate stimulant. Good for those who enjoy a standard energy drink or cup of coffee during the day.

Level 2: Moderate/high stimulant. Good for those who enjoy multiple energy drinks or cups of coffee a day and/or take pre-workout before the gym.

Level 3: Extremely high stimulant. Good for those who have taken pre-workouts for years.

C4 is America’s #1 selling pre-workout brand

There are a lot of pre-workout brands out there but C4 is America’s #1 selling pre-workout brand. We've sold over a billion servings of the C4 family of products (that’s enough to stretch around the world three times, although we’re not sure why you’d do that). Unlike other brands, we don’t skimp on quality and our formulations include patented, clinically studied ingredients at doses that yield the best possible products for your goals.

With the C4 family of pre-workouts, you’ll be able to find one that fits your lifestyle–whether you want to lift as heavy as possible and get all Schwarzenegger-ed out, kill it harder at the sport you play, or just look a little more toned for the beach.

How do you know which C4 to take? That depends on your goals and stimulant tolerance. The C4 ID Series personalizes your pre-workout experience so you can choose the best formula for you. ﻿

Find Your C4

C4 Sport:The perfect choice for athletes, coaches, and trainers of all levels! C4 Sport provides explosive energy & performance, and proudly wears the NSF® Certified for Sport® logo. The NSF certification is recognized by many major sporting agencies. You'll be ready to crush it the second the clock starts.

C4 Original:The ORIGINAL explosive pre-workout! It's great for beginners as well as those who want to take their training to the next level. Featuring clinically studied ingredients – such as CarnoSyn® Beta-Alanine, and NO3-T® Creatine Nitrate, C4 original combines incredible ingredients & flavors, to provide explosive support for energy, pumps, and muscular endurance! That’s why it’s America’s #1 selling pre-workout!

C4 Ripped:C4 Ripped takes the explosive energy and flavor experience of C4, and incorporates a formula to support weight loss! With ingredients such as Green Coffee bean extract, L-Carnitine tartrate, Coleus Forskohlii, and Capsimax® Cayenne, C4 Ripped is the perfect combination of energy and weight loss support!

C4 Extreme Energy:For those seeking the next level of pre-workout energy, C4 Extreme Energy combines 300mg of caffeine with 3.2g of CarnoSyn® Beta-Alanine in every serving! C4 Extreme Energy also incorporates Huperzine A and Rauwolfia root extract – providing focus support and taking energy to the extreme!

C4 Ultimate: For those who are seasoned pre-workout users looking for a fully-loaded, high-impact pre-workout. C4 Ultimate combines 300mg of caffeine with 3.2g of CarnoSyn® Beta-Alanine in every serving – alongside 6g of Citrulline Malate! This ultimate C4 also contains Nitrosigine®, Creatine Nitrate®, BetaPower® Betaine, and a robust cognitive support blend – featuring Zembrin®, AlphaSize® A-GPC, and Huperzine A!

What if I am sensitive to stimulants?

You can still reap the benefits of a pre-workout without having stimulants. Non-stimulant formulas focus on the power of amino acids to enhance muscular endurance and may also include ingredients for pumps.

*If you are sensitive to caffeine, Beta BCAA is the perfect stimulant-free alternative to our C4 line.

Can I take other supplements if I take pre-workouts?

You certainly can, however, you want to make sure you do not exceed your nitrate threshold or double up on stimulatory products such as pre-workout and weight loss products.One stimulant based product should be used at a time.

Products with higher concentrations of nitrate-based ingredients such as the C4 ID Series family and NO3, for example, are not recommended to be used together.

A good rule of thumb when stacking products: take a pre-workout (a C4 ID Series product), an intra-workout (Alpha Amino to support hydration and recovery) and a post workout (a Whey product: Cor Whey, Casein or Gainer).

When should I take pre-workouts?

Typically, you take pre-workouts 20-30 minutes before your training session. Refer to each product's 'Suggested Use' for specific directions.

The first day of the best workouts you’ve ever had

Taking a pre-workout isn’t going to immediately make you able to deadlift 500 pounds or run 50 miles, but what a pre-workout can do is help you get off the couch and into the gym, onto the field, or wherever you put in work. Over time, you will reap the benefits of taking pre-workouts consistently. And when you’re ready to progress to the next level, we’ll be right there for you with a C4 for your goals.

Now that you have the 411 on pre-workouts, find training advice, motivation and more here.